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Exercise 0501 · REF mr7pkqP

Jack Burpee exercise animation

Jack Burpee

Category
Cardio
Equipment
Body Weight
Target
Cardiovascular System

Combining a jumping jack with a burpee stacks two full-body movements into one continuous, breathless sequence, which is built for conditioning rather than strength. It's a high-intensity cardio move — expect heart rate and fatigue to climb fast, well before any single muscle group feels particularly worked.

How to Do the Jack Burpee

  1. Start in a standing position with your feet shoulder-width apart.
  2. Lower your body into a squat position, placing your hands on the ground in front of you.
  3. Kick your feet back, landing in a push-up position.
  4. Perform a push-up, lowering your chest to the ground and then pushing back up.
  5. Jump your feet forward, landing in a squat position.
  6. Jump up explosively, reaching your arms overhead.
  7. Land softly and immediately lower back into the squat position to begin the next repetition.

Muscles Worked

The Jack Burpee primarily targets the Cardiovascular System, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Calves, Shoulders, Triceps, Core.

More Cardio Exercises

Astride Jumps (male) Astride Jumps (male) Body Weight · Cardiovascular System Back And Forth Step Back And Forth Step Body Weight · Cardiovascular System Bear Crawl Bear Crawl Body Weight · Cardiovascular System Burpee Burpee Body Weight · Cardiovascular System Cycle Cross Trainer Cycle Cross Trainer Leverage Machine · Cardiovascular System Dumbbell Burpee Dumbbell Burpee Dumbbell · Cardiovascular System

More Cardiovascular System Exercises

Half Knee Bends (male) Half Knee Bends (male) Body Weight · Cardiovascular System High Knee Against Wall High Knee Against Wall Body Weight · Cardiovascular System Jack Jump (male) Jack Jump (male) Body Weight · Cardiovascular System Jump Rope Jump Rope Rope · Cardiovascular System Mountain Climber Mountain Climber Body Weight · Cardiovascular System Push To Run Push To Run Body Weight · Cardiovascular System

Equipment Alternatives

Don't have body weight? These target the same cardiovascular system with different equipment.

Cycle Cross Trainer Cycle Cross Trainer Leverage Machine · Cardiovascular System Dumbbell Burpee Dumbbell Burpee Dumbbell · Cardiovascular System Jump Rope Jump Rope Rope · Cardiovascular System Stationary Bike Run V. 3 Stationary Bike Run V. 3 Stationary Bike · Cardiovascular System

FAQ

What muscles does the Jack Burpee work?
The Jack Burpee primarily targets the cardiovascular system, with the quadriceps and hamstrings, calves, shoulders, triceps, core assisting.
What equipment do I need for the Jack Burpee?
The Jack Burpee is done with no equipment — just body weight.
What's a good alternative to the Jack Burpee?
If you don't have access to the space or setup it needs, the Cycle Cross Trainer targets the same cardiovascular system using leverage machine instead.